Loading...
P.H.U.L.
General
Intermediate
Machine strength
Plan Details
The P.H.U.L. routine by DanielFarrugia is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 8
DAY 1 - Upper Power
Est. 55 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Day 8
Day 2 - Lower power
Est. 45 min
5 exercises
Barbell Deep Squat
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Machine Leg Press
5 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Day 8
Day 3 - Upper Hypertrophy
Est. 69 min
7 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Day 8
Day 4 - Lower Hypertrophy
Est. 59 min
6 exercises
Barbell Front Squat
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Dumbbell Seated Calf Raise
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 12 Reps
